How do you do the Deadlift (Barbell)?

Stand with your feet about hip width and the bar over mid-foot, about an inch from your shins. Bend down and grip the bar just outside your knees with straight arms. Set your shoulders over or slightly ahead of the bar and brace. Push the floor away, keeping the bar against your legs. Stand fully tall with hips and knees locked, then lower the bar under control.

What muscles does the Deadlift (Barbell) work?

Mainly the glutes and lower back, with help from the quads, hamstrings, adductors, traps and forearms.

What are common Deadlift (Barbell) mistakes?

Rounding the back early. Bending the arms. Hips rising before the legs engage. Letting the bar drift away from the legs. Dropping the bar on the way down.

Deadlift (Barbell): how to do it, form cues and muscles worked

How to do it

Stand with your feet about hip width and the bar over mid-foot, about an inch from your shins.
Bend down and grip the bar just outside your knees with straight arms.
Set your shoulders over or slightly ahead of the bar and brace.
Push the floor away, keeping the bar against your legs.
Stand fully tall with hips and knees locked, then lower the bar under control.

Key cues

Bar over mid-foot
Arms straight
Bar stays close to the legs
Brace before you pull
Finish tall, don't lean back

Common mistakes

Rounding the back early
Bending the arms
Hips rising before the legs engage
Letting the bar drift away from the legs
Dropping the bar on the way down

Muscles worked

Primary: Glutes and lower back
Secondary: Quads, hamstrings, adductors, traps and forearms

Equipment

Barbell.

Variations

Deadlift (Trap Bar)
Barbell · Quads, glutes · Hinge
Deadlift (Dumbbell)
Dumbbell · Glutes, lower back · Hinge
Deadlift (Kettlebell)
Kettlebell · Glutes · Hinge
Deadlift (Smith Machine)
Machine · Glutes, hamstrings · Hinge

Deadlift (Barbell)